Monthly Archives: November 2016

Wednesday, 11/30/16

#3 DayWARMUP–50’ Tin soldier walks 20 step ups 10 scapular pushups 10 pushupsMETCON–Partner WOD (One partner works while the other rests; lunges are unbroken)4 min. AMRAP8 Back Rack Lunges, 95/65 lbs 8 Pull-ups4 min. AMRAP8 Front Rack Lunges, 95/65 lbs 8 Pull-ups4 min. AMRAP8 OH Lunges, 95/65 lbs 8 Pull-upsCOOL DOWN–Smash shoulders
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Tuesday, 11/29/16

Lift Heavy Stuff Only Day(#1 Day)WARMUP–6min AMRAP 40’ Roving plank 30 sec Wall angels 40’ Side shuffles in ¼ squatLHS –Pt. 1:OH squat1*5 @ 65% 1*5 @ 75% 2*2 @ 80% 2*2 @ 85% 1*1 @ 90%Find 1RM in time remainingPt. 2:Every 90 sec for 12 min. (8 RDS)2 jump position squat cleansCOOL DOWN–Sampson stretch
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Monday, 11/28/16

#1 DayWARMUP–50’ inchworm to pushup 400m Row GYM–6x20 sec bar hang hold(Find your level – L-sit, chin-over-bar, tuck, active position)METCON–5k runRx+: with 20# vestCOOL DOWN–Stretching
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Sunday, 11/27/16

Hero WOD SundayWARMUP–1 min couch sitter per side 3x20 sec HS hold20 reps PVC drillMETCON–“Bulger”10 RFT150m run7 chest-to-bar pullups7 front squats, 135#/95#7 HSPUCOOL DOWN–Forward fold
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CrossFit Denton